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Cottage cheese, kale and smoked salmon frittata

A herb packed frittata that's low in calories but full of flavour. Serve cold for breakfast or with a light salad for lunch. Add a couple of tablespoons of crumbled low-fat feta cheese or grated Parmesan if desired. You will need a 23cm (9inch) oven safe frying pan or skillet.

Prep Time
10 mins
Cook Time
10 mins
Total Time
45 mins
Servings: 4
Calories: 165 kcal
Course: Lunch
Cuisine: European

Ingredients

  • cooking spray or olive oil to cook
  • 2 leeks finely chopped
  • 5 spring onions finely sliced
  • 2 cloves garlic minced
  • 2 cups (60g) baby spinach or kale, stems removed, finely chopped
  • 1 small bunch fresh dill finely chopped (reserve some leaves to garnish)
  • 2 tbsp fresh flat leaf parsley finely chopped
  • 6 large eggs
  • 7 ox (200g) cottage cheese 4% or fat-free
  • 1 tsp onion granules optional
  • 3 ½ oz (100g) smoked salmon
  • Salt and freshly ground pepper

Instructions

    Cup of Yum
  1. Mist a 23cm (9inch) non-stick frying pan with cooking spray. Cook the leeks, spring onions and garlic over medium-low heat for 5 minutes.
  2. Stir in the spinach, dill and parsley and cook for a further 5 minutes, or until softened. Transfer to a bowl and set aside.
  3. Beat the eggs and ⅔ of the cottage cheese in a large bowl. Add the onion granules and season generously with salt and pepper. Mix together.
  4. Clean the frying pan and mist with oil. Scatter about half of the leek / spinach mixture on the pan and then add a few strips of smoked salmon.
  5. Spoon some of the beaten egg over the top and shake the pan so the egg covers all the ingredients.
  6. Start cooking the frittata over low heat and then layer the remaining vegetables and salmon over the top.
  7. Add the rest of the egg and top with spoonfuls of the reserved cottage cheese. Season with pepper and scatter with some dill fronds. Cook for 8-10 minutes or until the frittata is almost set with a wobble in the middle.
  8. Place under a medium-hot broiler (grill) and cook for 6-7 minutes or until the frittata is set and golden brown.

Notes

  • Add some crumbled feta cheese or a little grated Parmesan if you like
  • You can replace the smoked salmon with flaked cooked salmon which is not as salty.

Nutrition Information

Calories 165kcal (8%) Carbohydrates 10g (3%) Protein 15g (30%) Fat 8g (12%) Saturated Fat 2g (10%) Polyunsaturated Fat 2g Monounsaturated Fat 3g Trans Fat 0.03g Cholesterol 252mg (84%) Sodium 319mg (13%) Potassium 365mg (10%) Fiber 2g (8%) Sugar 3g (6%) Vitamin A 2866IU (57%) Vitamin C 16mg (18%) Calcium 101mg (10%) Iron 3mg (17%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 165

% Daily Value*

Calories 165kcal 8%
Carbohydrates 10g 3%
Protein 15g 30%
Fat 8g 12%
Saturated Fat 2g 10%
Polyunsaturated Fat 2g 12%
Monounsaturated Fat 3g 15%
Trans Fat 0.03g 2%
Cholesterol 252mg 84%
Sodium 319mg 13%
Potassium 365mg 8%
Fiber 2g 8%
Sugar 3g 6%
Vitamin A 2866IU 57%
Vitamin C 16mg 18%
Calcium 101mg 10%
Iron 3mg 17%

* Percent Daily Values are based on a 2,000 calorie diet.